WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • The Chipper Workout

    Pre-WOD: Thruster Max (sucked today, back aching, 185lbs )

    WOD: For Time
    - 20 Calorie Row
    - 30 Burpee
    - 40 Ground to Overhead (95/45)
    - 50 Toes to Bar
    - 100 feet of Weighted Lunges(45)
    - 150 foot Run

    Imm just wrecked. Tough week. Loved it. Though I did good on my second attempt of the prowler challenge. 2:21. I have a vid of it I'll upload later.

  • Amanda Workout

    For Time: 9-7-5

    Muscle Up
    Squat Snatch (135lb)

    Just not my week this week. I sucked it up at this one. Failed on first 6 squat snatch reps and couldn't find my rhythm on muscle ups. Just happy to be alive after the last two days. By lower back is torched.

  • Deads and Jumps Workout

    WOD:
    21-15-9
    - Dead Lift (315)
    - Box Jumps (33")

    Man, I'm not even sure this should be called a WOD...it should have been called a Yard Sale. Went 315lb on the DL as RX but only got through the first set of 21 (which took me about 6 minutes). From there I dropped to 275 and eventually 225. Got the whole thing done in about 13:07. Lots of work to do here.

    Post WOD prowler work was def affected by this. Came in at 2:47.

  • Bench and AMRAP fun Workout

    5X5 Bench Press (worked up to 250 lbs but missed the 5th rep)

    WOD:
    7 Minutes, AMRAP:
    -3 HSPU, 3 Pull-ups (I went Chest to Bar)
    -6 HSPU, 6 Pull-up

    (add 3 reps for each additional round)

    3 Minute Rest

    5 Minutes, AMRAP:
    -10 Toes-to-bar
    -20 Double Unders

    Bench: 205, 225, 235, 245, 250
    HSPU/Pullup: through the 15s and got 5 HSPUs of the 18s.
    T2B/DU: 5 rounds plus 7 T2B

  • Mary or something like that... Workout

    20 min AMRAP

    5 HSPUs
    10 Pistols (5 on each leg)
    15 Pull-Ups

    I got through the HSPUs in the 10th round. I've never done Pistols before. Pretty fun. In case your wondering I attached a video of what they are. Not me.

    Thanks to Stacy Jennings of CrossFit exile for stopping in and doing this WOD with me.

  • Cindy Light Workout

    AMRAP 20 minutes
    5 Knees To Elbow
    10 Push Ups
    15 Squats

    I must have calculated Cindy wrong. Now how the **** did I manage to get 18 rounds real cindy. I guess the knees to elbow is slower because you have to keep your body straight and from swinging.

    Reason for not doing full cindy was because of a wound in the middle of my hand. Couldn't hold properly so I had to grip with fingertips and well swings are very hard if you can't get a good grip.

  • Star Wars Day-May the fourth be with you! Workout

    Pre-WOD: 3 x 8 Back Squats (225, 225, 235)

    WOD: 12 minutes AMRAP

    3 Box Jumps (Rx 32")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (Rx 53 lbs, I did 70lbs bc all the 53 were taken)

    9 rounds (I think as I messed up the order in the beginning).

  • Tabata Awesomesauce Workout

    Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles

    I did:
    1/135lb-4/115-4/115-4/115-3/115

  • DT Imported Workout

    5 Rounds for Time
    12 Deadlifts 155/135/115x3
    9 Hang Cleans 135/115x4
    6 Push Jerks 135/115x4

    So apparently my shoulder is acting up again, I had to drop the weight not once but twice. But I'd rather do that than hurt myself.

    Also the past month off (mainly) from CrossFit to cycle has definitely slowed my CF progress. Can't wait to get back in the rhythm I was in.